1 - 11:022 - 11:31
.89 - 11:43 pace
33 minutes ~ 11:24My hip started talking to me during cool down and after I drove home. I'll be glad to start working on some solutions. I am seeing PT guy today to map out some long term plans.
I've also been thinking about goals and noticed many of you have been mapping them out as well. I am hesitant to go overboard until I talk to PT guy and decide the focus for the next few weeks/months, but I also know that I do have some goals floating around in my head. The main one is to protect the gains I have made. (this was my husband's term, which I have adopted because it makes a lot of sense to me.) Also known as: don't slack off, stop running, and go backwards in your training. That should be a given, but has been a problem for me for the last 4 years and was the main reason I embarked on this journey in late May. I have come way further than ever before and intend to protect those gains.
Other goals include possibly a warm weather winter race and for sure Dam to Dam in the Spring. Now that the race is over, I think I need to make the diet a bigger priority and want to lose 10 lbs. I would also like to pick up some speed and want to incorporate speedwork as long as PT guy permits.
This leads me to blogging friend Rob over at Run to Lose. He has embarked on a journey to become a runner also. Only HE has made amazing gains on his pace, I have made SOME improvement..... He posted some new goals and I think we are really similar right now, so similar that I bookmarked his goals and was trying to decide if I ought to just adopt them as my own. Anyway, what I decided was to take his first and offer a wager. This is probably not that smart of me as he is probably slightly faster than me in reality and is improving at a faster rate, but why not make it fun?
First one to 3 miles with EACH mile being under 11:00 wins 5 bucks. Good luck, Rob!
PS Many of you asked my secret to looking so fresh and happy in my race pictures. Well, I'm not sure I completely agree, but, there may be a few things contributing:
- I don't run very fast so I probably didn't look that spent!!
- They said to smile for the camera so I did if I knew they were there
- I have horrible posture so I was physically working at chest out, shoulders back, gut in.... you know what I mean. There just isn't anything like that for your thighs, though. ;^)
- I WAS really happy and enjoying myself.
22 comments:
I agree with hubby. Protect the gains while we figure out these things that have been holding you back a bit. FYI, in my experience, going longer has helped me with my speed as well. You can burn that endurance up on the shorter distances. In truth, you are so close to that sub-11 minute 3 miler, I don't think it will take much of a push to get you there.
My Iron buddies have tought me, no matter how much it hurts, you always got to smile and look good for the camera!
Sounds like a good plan!
I'll be running the Dam to Dam (I love that race) in the spring too and maybe the Drake half?
Setting those goals is a super idea. You and me, sister--losing those 10 pounds together!
I also agree with hubby: he said it very well!
Setting goals is KEY in moving forward. After dropping ALOT of weight over the years (42 lbs) I can say that it makes all the difference in your workouts and how you feel. Need proof... carry around a 5 or 10 pound bag of sugar for one entire day. It will be an eye opener.
Normally I never start one race without having the next one in place. It keeps the focus right where I need it!!
You are right on target!! Keep it up girl!!
I'm right there with you, Nancy: thinking about the races ahead, thinking about goals, and desperate to not lose this fitness level.
I am totally jealous that you and Amy got to go running together.
It's good to have some goals and even more motivating when you share them with others. It looks like a good game plan. You are on your way to that 11 min mile.
I agree with Wes. Distance training has done wonders for my 5K speed.
Isn't it a shame there is no way to "suck in" your thighs? I have a few race photos where I'm running so hard that you can see ripples in the flab on mine. Yuk!
RnR Arizona would be a fun, warm weather winter race! We are getting together a pretty good group. http://rnrmarathonaz.blogspot.com/
I need to get my goals for next year up and running, too. (No pun intended).
I agree with Diva......Nancy, you need to get your tail out to AZ and run with us!!!!! :)
I was just telling JavaMom yesterday that I have a HIDEOUS leg-flab picture from the Iron Girl race last December.....BLECH! I think your legs looked a-okay.
I think I have 10 lbs to lose too. I will find otu tonight for sure. But I really think that my time will get better if i drop weight. It's easier to run without carrying and extra 10lbs around!
Sounds like a plan to me ;D ;D Girl I hear you on the diet thing. I need to eat better. I think it would do me a world of wonder if I could get the good foods into me and the bad foods out.
Protect the gains. Drat! I guess that means I can't continue on this sleep in, eat cake, slack off routine that I've come to enjoy for the past few days.
I'm always wondering about those smiling race photos - I always look either drugged or on another planet.
I hope you have a great weekend and thanks for all your comments...
Can I come along to your warm weather winter race? Please. I'll let you pick the destination!
Planning to go somewhere warm in late February is the best way I know to make myself run in ice, sleet, snow, and wind in December and January.
Thanks for that fabulous run. It was really just what I needed and a turning point to get me back on the right track, ok A track, with my running. I am going to start hunting down a warm weather 10 miler or 1/2 marathon - i agree time to set some "reasonable" goals.
Thanks again!
Amy
http://blog.runnerslounge.com
Well Nancy, you are very consistent with your pace! And we are almost EXACTLY the same pace! Maybe I ought to make that bet with you! I think you are very photogenic, so that's probably why your pictures look so great. And I know what you mean about not looking "spent." I hope I look that good after my race Sunday!
You surely did come a long ways girl and one amazing supportive spouse. Have fun laying out your goals, we'll support you every step of the way!
Jealous that I couldn't have been there with you guys. The conversation would have certainly been flowing and we could have enjoyed what sounds like a beautiful day for running.
Btw, I love your pictures. You have a great, kind smile and it emanates warmth and friendliness.
Ohhh keep us posted on that hip! (...I missed what's wrong with it...?).
Keep at your goals!
thanks again for all your supportive comments. it cracks me up that you want to come and cook a meal for me...I'm younger than you, but not so much younger that I shouldn't be able to fend for myself...
if your PT guys permits it - speedwork is the key to getting faster! soon enough, you will start dropping huge chunks of time!
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